Hybrid Work and Wellness: How to Stay Mentally and Physically Healthy in a Remote or Hybrid Setting
Hybrid work has become the new normal for many of us. The flexibility is great—no more long commutes, working in pyjamas (sometimes), and having the freedom to structure our day. But with that freedom comes challenges. It’s easy to lose track of time in front of screens, get stuck in a sedentary routine, or feel isolated when most of our work interactions happen over Slack and Zoom.
We recently talked with the people at Siren Training, who offer Mental Health First Aid courses and workplace wellbeing workshops. They’ve seen first-hand how hybrid work is impacting employees, both physically and mentally.
From increased burnout to bad posture from working on the couch, it’s clear that staying healthy while working remotely takes effort. But it’s not impossible. Let’s go over some practical ways to keep your mind and body in check when your office is just a few steps from your bedroom.
Managing Screen Time for Better Health
The Problem with Too Much Screen Time
Staring at a screen all day isn’t great for anyone. It strains your eyes, messes with your sleep, and can even increase feelings of stress and anxiety. When you’re working from home, it’s even easier to lose track of time and stay glued to your laptop for hours without a break. That’s not exactly setting you up for success.
Small Fixes That Make a Big Difference
One simple rule that helps is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. It sounds minor, but it does wonders for reducing eye strain. Also, if you can, use an external monitor instead of hunching over a laptop. Your neck and back will thank you.
Blue light exposure is another issue. If you find yourself struggling to fall asleep at night, try using blue light filters on your screens or wearing blue light glasses. And speaking of screens, resist the urge to switch from your work laptop straight to your phone when you log off—give your eyes a real break.
Incorporating Movement into Your Workday
Why Sitting All Day Sucks (Literally)
Working from home often means less movement throughout the day. There’s no office to walk around, no commute, and sometimes, no reason to even stand up for hours.
A sedentary lifestyle is linked to all sorts of health problems, from back pain to increased risk of heart disease. The good news? You don’t need to run a marathon to counteract it.
Easy Ways to Stay Active
If you can, start your day with some movement—even just a short walk or some stretching before work can make a difference. Set reminders to stand up every hour, or use a standing desk if possible.
If that’s not an option, even working from a kitchen counter for part of the day can help switch up your posture.
Desk exercises are also a thing. Shoulder rolls, seated leg lifts, and wrist stretches can all help prevent stiffness. And if you’re on a long call where you don’t need to be on camera, try walking around while you talk. Bonus points if you take a walk outside—fresh air does wonders for focus and mood.
Maintaining Social Connections and Mental Well-being
The Isolation Problem
One of the biggest struggles of hybrid work is the lack of casual social interaction. There are no spontaneous coffee chats, no quick vent sessions with your desk buddy, and no after-work drinks to decompress. If you’re not careful, it can start to feel a little lonely.
How to Stay Connected
If your workplace doesn’t already have regular check-ins, suggest them. Even a short 10-minute team catch-up once a week can help recreate some of that office connection. Virtual coffee chats or co-working sessions (where you work silently on a call with teammates) can also help break up the isolation.
Another option is using co-working spaces once in a while. If you miss the buzz of an office but still want flexibility, working from a shared space can be a great middle ground. And if you’re local to your colleagues, planning in-person meet-ups (even if they’re just social) can go a long way in keeping those connections alive.
Mental Health Check-ins
Remote work blurs the line between work and personal life, which makes burnout more likely. Set boundaries—when your workday is over, log off properly. Close your laptop, mute notifications, and step away from your workspace. Also, don’t underestimate the power of mindfulness. Even a few minutes of deep breathing or journaling can help reset your brain when stress levels rise.
And if you’re struggling, don’t hesitate to reach out for support. Whether that’s through workplace mental health resources or external professionals, taking care of your mental health is just as important as your physical health.
Creating a Healthy Work-Life Balance
Setting Boundaries That Stick
One of the hardest things about hybrid work is separating “work time” from “home time.” When your office is in your house, it’s tempting to check emails late at night or squeeze in “just one more task.” But that’s a fast track to burnout.
Try to set consistent work hours—and stick to them. If possible, have a dedicated workspace that you can physically leave at the end of the day. If that’s not an option, a small ritual (like shutting down your computer and going for a quick walk) can help signal to your brain that work is done.
Making Time for Yourself
Work-life balance isn’t just about stopping work—it’s about making time for things that recharge you. Hobbies, exercise, and socialising all play a huge role in keeping your mental health in check. So, whether it’s hitting the gym, picking up a creative hobby, or just spending time with family and friends, make sure you’re carving out space for it.
At the end of the day, hybrid work is all about balance. It gives us the flexibility to work in ways that suit us, but it also requires us to be mindful of how we structure our days. By setting boundaries, staying active, and prioritising connection, we can make hybrid work not just sustainable, but genuinely enjoyable.
